After a week or two treadmill training it was high time I took back to the open road with that in mind I was still in rehab with the knee and didn't want to push too far, too steep or go too fast fortunately the cycle path provides and excellent training ground for this with it's smooth flat tarmac surface and multiple entries and exits it is quite easy to tailor a run to many distances.
Having been running at a steady & controlled 7.5kph on the treadmill I was conscious not to go too fast but, as any of you that run may also testify to, it isn't that easy to achieve when out and about (or at least I can't do it anyway). Setting off at what feels like a gentle steady pace I complete the first kilometer in little over 5 minutes - a considerable difference to the treadmill but I feel any slower and I will be going backwards or at least jogging on the spot! I try and back the pace off a little which is kindly helped by a gradual slope in the route to about 5:30 per kilometer. Choosing my entry point for the return leg I get on to the cycle track and begin the plod home the knee gradually becoming stiffer and a little less comfortable now slowing to almost 6min kilometers.
Eventually back home and ice pack promptly applied to a sore but not painful knee I feel optimistic about running once again.
A midweek swim of 1150m is the first in almost a fortnight and also a first for using the pull buoy to train with. As an upper body swimmer I find my legs generally just drag behind or worse kick badly and either create more drag or flare up the knee so trying the pull buoy for the first time was useful - I have discovered that I am equally as quick with the pull buoy if not quicker. Hopefully with the buoyancy it provides it replicates a wetsuit which in turn bodes well for the open water swimming.
Another road run and the stats and route are almost identical to earlier in the week - perhaps a good thing that despite the injury I can maintain the same pace albeit over a very short distance. More Physio to come and hopefully we can start upping the distance - I would really like to get 5k runs in BEFORE my triathlon season begins I'd also quite like to get back on the trails this summer too!